Hanumanasana | Monkey pose

How to ease into Hanumanasana

As a certified yoga instructor with over 25 years of teaching experience, I’ve guided hundreds of students through Hanumanasana (the splits pose).

This pose offers immense benefits for flexibility, especially for the hamstrings, groin, and hip flexors, and can also provide relief for those suffering from sciatica when performed with the right alignment.

Step-by-step instructions for Hanumanasana

1. Prepare your body

Start by kneeling on the floor. Place one leg forward, and slowly fold your upper body forward over the extended leg. This prepares your body for the deeper stretch and helps to align the hips.

If you find that your hamstrings are tight, use yoga blocks under your hands for additional support.

2. Engage the hips

Keep your hips squared forward. As you extend your legs, focus on opening the hamstrings of the extended leg. It’s essential to avoid rushing this step. Over time, you’ll notice that you can deepen the stretch by moving your front leg further forward.

For comfort and safety, consider placing a block or bolster under your groin to support it as you lower closer to the mat.

Pro Tip: If you have a history of hamstring or groin injuries, practice with caution and listen to your body to prevent overstretching.

3. Maintain proper hip alignment

As you deepen into the split, it’s common to lose the square alignment of the hips.

To avoid this, ensure the back leg’s hip moves down and forward while the front leg’s hip moves back. This alignment is crucial for protecting the lower back.

4. Knee position and sciatica relief

The knee joints should point up on the front leg and down on the back leg.

Proper alignment can significantly relieve tension for those with sciatica by gently stretching the lower back and pelvis.

Advanced variation: folding over the front leg

Once your groin rests securely on the floor, you can move into an advanced variation by folding your torso over the front leg. This intensifies the hamstring stretch and provides a deeper release.

As you progress in the pose and your legs become more stable, begin to reach one arm overhead at a time, eventually opening both arms and chest towards the sky.

Benefits of Hanumanasana

This deep stretching pose has multiple benefits for both body and mind.

1. Flexibility: Hanumanasana targets the hamstrings, groin, abductors, and thighs, improving the overall flexibility of your lower body.
   
   
2. Pelvic stability: By stretching and toning the muscles surrounding the pelvis and sacroiliac joint, this pose creates more stability and strength in the lower back.
   
   
3. Sciatica relief: With proper alignment, Hanumanasana can alleviate discomfort caused by sciatica by stretching the lower back muscles and improving circulation.
   
   
4. Emotional release: In yoga, we often associate the hips with stored emotions. The practice of Hanumanasana can help release these stored tensions, promoting both physical and emotional well-being.

Personal reflection: how yoga transforms daily life

As a yoga teacher, I often find that the benefits of practice extend beyond the mat. Recently, I had an experience while climbing a long flight of stairs with a friend. It became a playful challenge to race to the top.

To my surprise, I could not only take two steps at a time but also three. As I leapt up the stairs, I visualized Hanuman’s legendary jump from India to Sri Lanka—a moment of grace and strength.

Precautions and modifications for beginners

For beginners or anyone with tight hamstrings, consider using props like blocks or straps to assist you. Gradually increase the range of motion over time without forcing the stretch.

Important: If you experience any discomfort in your knee joints, back, or hips, it’s crucial to stop and adjust your alignment. Always prioritize safety in your practice.

Final thoughts: the journey to flexibility and strength

Hanumanasana is more than just a physical pose—it represents determination, patience, and balance. As you practice this pose, take time to connect with your breath and body, and remember that flexibility comes with time, dedication, and mindfulness.

For more tips and personalized guidance on your yoga journey, I offer in-depth tutorials and one-on-one classes. Feel free to reach out with any questions about your practice or modifications!

Why Hanumanasana is a must-try pose for yoga practitioners

This pose is not only an essential part of advanced yoga but also a foundational stretch for those looking to improve flexibility, stabilize the pelvis, and relieve sciatica discomfort.

It’s a pose you’ll want to incorporate into your regular practice as you deepen your understanding of your body’s capabilities.breath to pulse with my step, a strong fluidity can come to my movements.

Between steps, there is a moment of suspension – I am flying through space. The simple act of walking becomes a meditation, and I am more awake to the world around me.